You need to pay attention When Sports at night

For you who are not including the morning person, an exercise in the morning will be no easy thing. Or maybe, Your activities are very dense, so it only can work out in the evening after a day of activities.

Although healthy, an exercise in the evening remains to be done by observing various rules. The most important requirement in doing sports at night is that you are not too tired and drowsy, so you can work out the maximum and do not make the body fatigue.

In addition, there are several things to consider in order to also sport the night you are more optimized and provides benefits that are good for the body.

The importance of counting time

Counting the time now decided the sport at night is very important. This is so the sport that you do not interfere with bedtime or instead make you trouble waking in the morning. United States professional fitness trainer, it is back to the respective person.

Some people may need to discontinue their physical activity 3 or 4 hours before going to bed because it was feared those activities will keep them awake at night. So, make sure you get enough sleep approximately 6-7 hours every day. Not to work out night thus making your lack of sleep.

In addition, the night that sports can make your sleep soundly even though sports can increase adrenaline and heart rate.

Exercise will increase your core temperature, a boost of adrenaline, and increases the heart rate, but research shows that exercising every day is really going to improve the quality of your sleep.

In General, exercise is done with the proper way will help people to get a better sleep.

Unfortunately, according to Perlman, there are still many people who exercise too close to bedtime, i.e. around 1 or 2 hours before bed. It can make the person difficult to fall asleep because sports is both stimulating and affect the body temperature.

Looking at the question of the problem of time, good time to sleep or exercise time admits sleeping, types of exercise are also noteworthy. If you're doing cardio exercise, you may need extra time to rest after exercise.

After strenuous exercise, a cardio-based person might need extra time to rest because of increased levels of endorphins can make it difficult to fall asleep.

In this case, you are advised to rest about 2 hours after doing cardio exercises, before going to bed. Different conditions will occur when you select the weight training.

That you don't need extra time to rest if doing weight training. This can occur because of increased muscle fatigue will make you feel more tired and ready to fall asleep within an hour after exercise.

Should additional intake?

You certainly know, eating late at night will endanger health. However, sports in the evening we recommend balanced with snacks before dinner or after exercise, though already late at night.

In General, I advise my clients to eat what they usually eat after exercise, unless they had dinner. Each food consumed must have protein, carbohydrate, and fat is good.

Any food consumed should not be too heavy. I would not recommend something heavy in the evening, but a piece of salmon and broccoli or a bowl of vegetable protein is great for your body. It could be yogurt with fresh fruit.

The number and the exact ratios can vary based on the individual and the exercise being performed. However, many experts recommend 3:1 ratio between carbohydrates with proteins. So, we recommend that you follow the rules of this portion.

In addition, the Fed is 30 minutes after exercise can also be done to ensure that you get back the nutrients, energy storage, recharge and start a recovery of the muscles.

Approximately 45-60 minutes after eating, let your digestion works do not immediately sleep. If you feel very sleepy, remains packed with reducing portion size your meal to avoid empty calories.

Can reduce bedtime?

The answer is clearly not. Sometimes, the question of hard sleep becomes a problem when a person is doing sports at night. The reason, trim the bedtime will negatively impact health, muscle repair, and your performance. Suggests that the better you trim the duration of exercise for sleep enough.

When a person is exhausted physically and feel too tired to exercise safely, no matter when you have to skip the gym and go rest.

The rule of thumb to follow when you want to work out at night is you can work out if your sleep time sufficient 6 to 7 hours per day.

Thus a variety of important things you need to consider when wanting to do sports at night. If you ignore it, sports night is not making you healthier, but instead will make you exhausted or trigger the onset of other diseases.